Indian · Dinner
Yellow Split Lentil Soup (High-Protein)
Yellow split lentils simmered until creamy with turmeric, cumin, and garlic, boosted with paneer and a soft-scrambled egg stirred through for extra protein. Finished with a ghee-and-mustard-seed tempering, this comfort-forward dal delivers a hearty, protein-dense bowl paired with steamed rice.
$4
10 minsPrep
30 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
612Calories
52.3gProtein
22.4gFat
58.1gCarbs
6.8gSugar
13.9gFiber
915mgSodium
324mgChol
10.8gSat Fat
1380mgPotassium
340mgCalcium
7.1mgIron
0.7mcgVitamin B12
9.4mgVitamin C
vegetarian
high-fiber
protein-rich
high-protein
Instructions
1
Prep
Rinse the toor dal in a fine sieve under cold running water until clear, then drain well.
2
Simmer
Combine dal with water, turmeric, and cumin in a saucepan; bring to a boil, then simmer over low heat 25 minutes, stirring occasionally, until soft and porridge-like.
3
Finish
Stir cubed paneer into the dal for the last 3 minutes until warmed through and softened slightly at the edges.
4
Whisk
Beat the egg in a small bowl until uniformly yellow with no streaks of white.
5
Fold
Pour beaten egg into hot dal in a thin stream while stirring constantly over low heat 1–2 minutes until cooked into soft ribbons; season with salt.
6
Temper
Melt ghee in a small pan over medium heat, add mustard seeds, and cook 30 seconds until they sputter and pop.
7
Sauté
Add garlic, ginger, onion, dried chili, and curry leaves; cook over medium heat 3–4 minutes, stirring often, until onion softens and turns golden at edges.
8
Simmer
Stir in tomato and cook over medium heat 2–3 minutes until it collapses into a jammy paste and oil separates at the pan edges.
9
Build
Pour the tempering and oil over the dal and stir once to marble through without fully mixing.
10
Plate
Ladle dal into a bowl and scatter cilantro over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 300g300g toor dal
- 960ml960ml water
- 150g150g paneer
- 22 large eggs
- 1 tsp1 tsp turmeric-ground
- 1 tsp1 tsp cumin-ground
- 1 tsp1 tsp salt
- 2 tbsp2 tbsp ghee
- 1 tsp1 tsp mustard seed
- 4 cloves4 cloves garlic
- 1 tsp1 tsp ginger-fresh
- 11 onion
- 11 tomato
- 22 dried chili
- a few curry leaves
- a small handful cilantro
